At Clubhouse:
Warm-up
20 min. running on the treadmill (intervals, 6.1-7.4 pace.)
5 pull-ups, 3 chin-ups
At Home:
25 Russian Twists (MB10)
20 Thrusters (2 x 15DB)
12 Iron Crosses (2 x 5CB)
20 KB swings (35 KB)
10 Thrusters (2 x 20DB)
10 KB swings (45 KB)
Stretching
Day of rest.
At home:
20 min. bellydancing practice
Day of rest.
At home:
20 min bellydance practice.
Day of rest.
At Home:
Warm-up: 10 min.
"LHB Supersets"
6 sets of: Burpees, Thrusters (DB x 15), KB Swings (KB 35) [1st, 2nd, 3rd set: 10,10,10; 4th & 5 set: 8,8,8; 6th set: 5,5,5] - last set of 5 done w/20 lb db and 45 lb KB
5 sets of: Russian Twists (MB10), Knee Crunches (MB10), Saxon Side Bends (HH2x5), Knee Hugs (MB10) [1st & 2nd set: 20,8,8,12; 3rd, 4th, & 5th set: 15,5,5,8]
3 sets of: Wall squats (w/10MB) and Lunges (w/2 x 15 db) [1st set 60 sec., 10 lunges; 2nd set: 45 sec, 8 lunges; 3rd set: 30 sec, 5 lunges
3 sets of: Push-ups, crunches (MB10), Squats. [1st set: 15,25,40; 2nd set: 12,20,30; 3rd set: 10,15,25]
Stretching - 5 min.
Day of Rest
At Home:
10 min. ballet
10 min. bellydancing
20 min. YRG Yoga
30 min. yoga/bellydancing combination
At Clubhouse:
5 min. warm-up and stretching
30 min. running on treadmill (6.1 to 6.7 pace.)
6 pull-ups, 4 chin-ups
5 min. ab work on floor
Closing/stretching
